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closeup VEGAN Low FODMAP Avocado Green Goddess Veggie Sandwich on green plate

Vegan Low FODMAP Avocado Green Goddess Veggie Sandwich

Vegan and looking for a hearty, nutritious LOFO lunch? Our Vegan Low FODMAP Avocado Green Goddess Veggie Sandwich entices visually, and then deeply satisfies with flavor and texture. LOFO sourdough bread layered with our Vegan Low FODMAP Avocado Green Goddess Dressing, alfalfa sprouts, no-fodmap cucumber, arugula and the option of vegan cheese.

Course: lunch
Cuisine: American
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Makes: 1 Serving
Calories: 338 kcal
Author: Dédé Wilson

Ingredients:

  • 2 slices LOFO bread of choice
  • ¼ cup (60 ml) Vegan Low FODMAP Avocado Green Goddess Dressing
  • ¾ cup (30 g) alfalfa sprouts
  • Several leaves of fresh baby arugula
  • 1 Persian cucumber, end trimmed, cut into broad ribbons (I use a cheese planer or vegetable peeler)
  • 1 slice vegan cheddar cheese, optional

Preparation:

  1. Slather the Vegan Low FODMAP Avocado Green Goddess Dressing on the bread slices, then layer up with cheese, if using, sprouts, arugula and slices of cucumber.

  2. Sandwich is ready to serve or maybe be wrapped in plastic wrap and refrigerated overnight.

Notes:

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Arugula: Monash university has lab tested arugula. For many years they stated that arugula had no FODMAPs. After a 2019 smartphone app update, they changed the entry to say that arugula contains trace amounts, but still state, “eat freely and according to appetite”.
  • Avocados: Both Monash University and FODMAP Friendly have lab tested avocados, and their results vary from one another. Monash recommends a Green Light low FODMAP serving size as 30 g. FODMAP Friendly gives them a “Pass” at 120 g. PLEASE read our article, Is Avocado Low FODMAP? In the article we address the fact that both Monash University and FODMAP Friendly use very misleading wording in their entries. Monash says 30 g is “1/8th an avocado” and FODMAP Friendly says “1/2 medium avocado”. As you will see in our article, avocados can vary from 3-ounces (85 g) a piece to over 2-pounds (910 g). GO BY WEIGHT – and the weight is flesh only.
  • Cucumbers: Both Monash University and FODMAP Friendly have lab tested cucumbers. FODMAP Friendly gives them a “Pass” at ½ cup (64 g).Monash states that no FODMAPs were detected upon lab testing and set a serving size at ½ cup (75 g).

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Vegan Low FODMAP Avocado Green Goddess Veggie Sandwich
Amount Per Serving
Calories 338 Calories from Fat 135
% Daily Value*
Fat 15g23%
Carbohydrates 41g14%
Fiber 3g12%
Sugar 4g4%
Protein 9g18%
* Percent Daily Values are based on a 2000 calorie diet.